Title: Walk With EASE
Author: Arthritis Foundation.
Why I choose to read this book:
This book was designed to help people with Arthritis to walk. EASE – Encourage Arthritis Support and Education. The Walk with EASE program was designed to help us become knowledgeable, confident, ease arthritis symptoms and maintain overall fitness and quality of life.
What I learned from this book:
Introducing Walk with EASE: EASE – Encourage arthritis support and education. Why walking is good for you. Some basic health considerations that the Walk with EASE program can offer you. How the walk with EASE program is designed. How to use this book and make walk with EASE your own. Activities: Assess your starting point, and Do a self check to review your progress. Problem solving related to walking: What is the problem, What is the cause and what solutions might work. Walking with EASE has four components: 1) Walking. 2) Health Information. 3) Exercises. 4) Motivation Tips and tools. Starting point self test: Pain, Fatigue and Physical Limitations.
Know the basic facts about Arthritis and exercise: Arthritis is inflammation of the joints. Three most common Arthritis are: Osteoarthritis, Rheumatoid Arthritis and Fibromyalgia’s. Osteoarthrosis : degenerative joint disease there are two types:1) Primary and 2) Secondary. Primary involves gradual degenerative wear and tear of the joint cartilage. Secondary Osteoarthritis – Degenerative changes of the cartilage related to injury, genetics, obesity and other causes. Cartilage needs joint motion to stay healthy, because motion delivers nourishment to the joints and get rid of waste products. Joint cartilage actually deteriorates if a joint is not move regularly. Rheumatoid Arthritis (RA) – is a systematic autoimmune disease. It attack the body own tissue. there is no cure for RA. During flares when a joint is hot,painful and swollen, resting helps reduce inflammation. Fibromyalgia: pian in the muscled and fibrous connecting tissue, ligaments and tendons. For Arthritis three basic type of exercise: 1) Flexibility. 2) Strengthening and 3) Cardio vascular exercises. You will not damage yourself with appropriate exercise. You can cause damage to your self by not exercising.
Preparing to walk with EASE: Choose proper shoes, socks and clothing’s. Planning your walking program so that it is “FITT” Frequency,Intensity, Time and Type. Choose where to walk and develop a walking plan. Six parts in a walking plan: 1) Set goals and make a contract. 2) Keep record. 3) Use Self test to measure progress. 4) Check your plan weekly. 5) Reward yourself.6) Make a new contract.
Anticipating and overcoming barriers: What to do if exercise hurts. Pain comes from at least three sources:1) Damaged, inflamed joints and others tissue. Pains caused by condition. 2) Weak, tense muscle. 3) Fear and Depression exacerbate the pain. Techniques for coping with pain: 1) Heat / Cold. 2) Massage. 3) Use medication. 4) Focus on something else. 5) Reinterpret your sensation. 6) Relabel your symptoms. 7) Maintain an appropriate weight. 8) Use a brace. 9) Use a walking stick. 10) use inserts and orthotics. Hurt does not equal harm – use pain management strategies, try walking slowly, wear supporting shoes, walk on level surfaces.
Walking with EASE: 5 basic walking patterns: 1) Warm up. 2) Gentle stretching. 3) Walk. 4) Cool Down. 5) Gentle stretching again. Tips for walking comfortably and safely:
- Watch for serious danger signs.
- Watch for exertion level.
- Empty bladder before you begin.
- Drink plenty of fluid.
- Plan for contingencies.
- Pace yourself.
Maintain good body mechanics. Monitoring your exercise intensity and measuring your fitness level.
Resources to keep you walking and active:
- Develop and maintain support.
- Watching out for physical problems.
- Getting involved with other physical activity programs.
- Make plans for your future.
- Learn to get your self started again, if you stop for a while.
How will this book contribute to my success upon release:
This book provided me with lots of knowledge to exercise and keep fit with arthritis. This knowledge can be used by me, my family and friends to keep fit and healthy. When I volunteer my services to the geriatric communities this knowledge will be shared with the communities to help them keep fit and enjoy a better quality of life.